Luteal phase = hungrier, craving sweets, and feeling a little more 🫠.

Cam Holohan · posted 20 Oct 2026 · Day of eating

Calories: 1,892
Protein: 108 g
Carbs: 180 g
Fat: 86 g
Fibre: 16 g

Protein 22% Carbs 38% Fat 40%

A 'What I eat in a calorie deficit during my luteal phase' day from a women's fitness coach. She starts with an iced brown sugar oat-milk latte and her gummy vitamins. Breakfast is two fried eggs, two strips of turkey bacon, a buttered English muffin and blackberries. Mid-morning she has a bottle of water with an electrolyte packet and creatine. Lunch is a weighed bowl of cottage cheese, strawberries, cucumber and orange chips, with an Oikos Pro strawberry banana protein drink. Her midday sweet treat is a chocolate-chip frozen yogurt bar. Dinner is seared shrimp over sautéed yellow squash with a Diet Dr Pepper. Her nighttime treat is two chocolate chip cookies with a small glass of milk.

Original caption

Luteal phase = hungrier, craving sweets, and feeling a little more 🫠. Luteal phase = hungrier, craving sweets, and feeling a little more snacky. 🫠 Instead of fighting the cravings, I plan for them. That’s what makes this approach sustainable for me. 🤍 #wieiad #wieiadrealistic #caloriedeficit #lutealphase #womensfitnesscoach

Original on YouTube

Meal by meal

Breakfast: eggs and turkey bacon plate

Mixed 710 kcal

She starts with fried eggs, turkey bacon, a buttered English muffin, blackberries, an iced brown sugar oat latte and gummy vitamins.

Solid protein from the eggs, but that muffin is swimming in butter.

“Gummy vitamins: candy with a wellness alibi.”

Food	At	kcal	P	C	F	Fibre
Iced brown sugar oat milk latte1 glass (~400 ml with ice): espresso, ~200 ml oat milk, ~1 tbsp brown sugar syrup · 350 g Why this estimate Made with Califia/Silk oat milk (barista-style) and syrup poured from a small bottle; includes ~1 tbsp syrup.	0:00	165	2	25	6	1
Gummy vitamins (lemme Purr probiotic + lemme Glow)about 2 gummies of each · 10 g · low confidence Why this estimate The bottles are shown with the label 'Vitamins'. The number she took isn't shown, so the typical daily serving is assumed.	0:02	25	0	6	0	1
Fried eggs2 large eggs fried in ~1 tsp oil/butter · 105 g Why this estimate Runny yolks seasoned with pepper. Includes ~1 tsp cooking fat.	0:04	185	12	1	14	0
Turkey bacon2 strips · 30 g Why this estimate Dark red strips, probably turkey bacon.	0:06	70	8	1	4	0
English muffin with butter1 toasted English muffin (2 halves) with ~3 tsp butter · 71 g Why this estimate Includes ~14 g butter (3 pats).	0:06	235	5	26	12	2
Blackberriesabout 1/2 cup (~10 berries) · 70 g	0:06	30	1	7	0	4

Drink: electrolyte creatine water

Good 15 kcal

Next up, a bottle of water with a lemon-lime electrolyte stick and a scoop of creatine stirred in.

Basically no sugar, just hydration with a creatine bonus.

“Plain water, upgraded to a supplement aisle science project.”

Food	At	kcal	P	C	F	Fibre
Electrolyte + creatine water1 stick electrolyte packet + ~5 g creatine in a ~500 ml water bottle · 510 g Why this estimate Yellow (probably lemon-lime) electrolyte stick of unknown brand, assumed low-sugar. Creatine (Crea-8) adds no calories.	0:07	15	0	3	0	0

Lunch: cottage cheese snack plate

Good 442 kcal

Lunch is a cottage cheese bowl with strawberries, cucumber slices, a handful of orange chips and an Oikos Pro protein drink.

A protein double feature, with fruit and veggies filling out the cast.

“Weighed the cottage cheese, freestyled the chips. Priorities.”

Food	At	kcal	P	C	F	Fibre
Cottage cheese (Good Culture)about 1/2 cup scoop · 113 g Why this estimate Weighed into the bowl on a kitchen scale, but the weight isn't shown. Seasoning from the spice jars is negligible.	0:09	110	14	4	5	0
Strawberriesabout 5 strawberries, halved (~3/4 cup) · 90 g	0:09	29	1	7	0	2
Cucumber slicesabout 1/2 cucumber (10–12 slices) · 150 g	0:09	23	1	5	0	1
Orange chips (seasoned tortilla/sweet potato style)about 1 oz handful (12–15 chips) · 28 g · low confidence Why this estimate The chip type isn't clear. It could be sweet potato, tortilla or pita chips.	0:10	140	2	17	7	2
Oikos Pro strawberry banana protein drink1 bottle (7 fl oz) · 207 g Why this estimate The label shows 23 g protein.	0:11	140	23	9	2	0

Snack: frozen Greek yogurt bar

Good 100 kcal

Midday sweet treat time: a chocolate chip frozen Greek yogurt bar.

A sweet fix with a little protein and only modest added sugar.

“Basically ice cream that went to grad school.”

Food	At	kcal	P	C	F	Fibre
Chocolate chip frozen Greek yogurt bar (Yasso-style)1 bar · 65 g Why this estimate Labelled 'Midday Sweet Treat'.	0:12	100	5	16	2	1

Dinner: seared shrimp and squash

Good 265 kcal

Dinner is seared shrimp over sautéed yellow squash, with a can of Diet Dr Pepper on the side.

Lean shrimp protein plus veggies makes a genuinely tidy dinner.

“Diet Dr Pepper: the sommelier's pairing for shrimp, apparently.”

Food	At	kcal	P	C	F	Fibre
Seared shrimp over sautéed yellow squashabout 10 medium-large shrimp + ~1 cup squash, cooked in ~1 tbsp oil · 310 g Why this estimate ~110 g cooked shrimp and ~180 g squash. Includes ~1 tbsp oil/butter across both pans, plus seasoning.	0:13	265	26	8	16	2
Diet Dr Pepper1 can (12 oz) · 355 g Why this estimate Zero-calorie soda.	0:13	0	0	0	0	0

Snack: chocolate chip cookies and milk

Bad 360 kcal

And the nighttime sweet treat: a couple of chocolate chip cookies with a little mug of milk for dunking.

Classic comfort, but mostly added sugar, refined flour and butter.

“The milk is there strictly for structural dunking support.”

Food	At	kcal	P	C	F	Fibre
Chocolate chip cookies2 cookies, ~7–8 cm across · 60 g Why this estimate Labelled 'Nighttime Sweet Treat'. The recipe and brand are unknown.	0:15	290	3	38	14	1
Milksmall glass mug, ~140 ml · 145 g Why this estimate Assumed to be 2% dairy milk. It could be oat milk, since she has oat milk at home.	0:15	70	5	7	3	0

Whole video1,892 kcal Protein 108 gCarbs 180 g Fat 86 gFibre 16 g